Dumbbell fly: how to do it, muscles worked and variations

Horizontal adduction with dumbbells for the chest.

Main muscles

Pectoralis major

Equipment

Dumbbell

Variations

2

Image: start and end of the movement.

Flat dumbbell fly

Chest fly on a flat bench.

Form. Open with control and return without losing chest tension.

Common mistake. Going for an aggressive stretch without control.

Pectoralis major · Dumbbell

Incline dumbbell fly

Incline fly with dumbbells.

Form. Control the arc of the arm and keep your shoulder blades stable.

Common mistake. Bending and straightening the elbows as if it were a press.

Pectoralis major · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Push-upsPectoralis major · Triceps brachii · 14 variations

Bench pressPectoralis major · 10 variations

BurpeeQuadriceps · Pectoralis major · 5 variations

DipsTriceps brachii · Pectoralis major · 3 variations

Close-grip dumbbell bench pressPectoralis major · Triceps brachii · 2 variations

Glute bridge chest pressPectoralis major · Gluteus maximus · 2 variations